IMG_2799CrossFit Benchmark WOD - "Grace"IMG_2798 For Time: 30 Clean and Jerks - 135#M/95# W

Compare to July 2015

Strength Focus

Work up to a heavy Snatch

IMG_2668 IMG_2670 IMG_2685 BIG DOG              and               KENNY in the HOUSE!   Welcome back, you 2! .                                       Welcome to Nate's wife, Kathleen!  It's her first class today!

IMG_2671 IMG_2675 IMG_2680 Practice how you play.  We have been practicing every day with an empty barbell.  Chasing repeated perfect reps on the Oly lifts, 30 reps a day.  The late, great martial arts expert Bruce Lee once said, “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” In other words, effectiveness only comes from good technique, and good technique only comes from practice. To become proficient at the Olympic lifts, for example, there is simply no bypassing regular practice to nail down their many technical complexities.  It also stands to reason, if good technique comes only from repeated practice, it follows that the corollary is also true: If you practice bad technique, you will become good at bad technique.  As was stated in the 10 Tons post earlier this month, we want to drill out the bad habits and poor positions with repeated perfect reps.  Proper technique is essential during your daily warm-up, technique portion of the class, and building up to a heavy lift. It matters - all of it. Crappy form in the warm-up and skill work will affect how you perform those movements in a WOD.

IMG_2766 IMG_2731 IMG_2667 Today, it was time to play.  Time to put those practice reps to the test.  And they proved true.  LOOK AT ALL THOSE PR's!  That is NO accident, my friends!!!  Great work!!!

IMG_2679 IMG_2678 IMG_2686IMG_2777 IMG_2774 IMG_2782


IMG_2795 IMG_2762 IMG_2789 IMG_2768 .            And it's also Allison's first class today! Welcome!

IMG_2709 IMG_2714 Couples who Clean together...stay together!  At home AND in the gym!

Daily WODLisa RayComment